CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3 Min Row/Bike or Run
Mobility
5-7 Cat/Cow
10 Shoulder Dips + Rotations
5/5 Kneeling T-4 rotation
20 90/90 + progression
5/5 T-4 rotation in Lunge
5 Thoracic Mobilization (elbows on bench)
10-20 alt Plank Shoulder Tap
Specific
2 Sets
20s Side Plank Each Side
8/8 Single Leg Hip Bridge
8 Bird Dog
7-10 BB Good Morning
Wk4: Deadlift (5×2)
1 set x 5-7 reps @empty barbell
3-5 sets x 2-4 reps @building
5 sets x 2 reps @ RPE 8.5(~85%)
20 min work, rest 60-90 sec b/n sets
Controlled reps, do not bounce.
3 Levels of Spine Support
Knees track in line with toes
Rebrace at top
Comp: “THROTTLE CONTROL” (AMRAP – Rounds and Reps)
RX
AMRAP 15
12/10 Cal Bike
6 HR Push Up
3 Hang Power Clean 155/105lb
INTERMEDIATE
AMRAP 15
10/9 Cal Bike
6 HR Push Up
3 Hang Power Clean 115/85lb
SCALED
AMRAP 15
9/7 Cal Bike
5 HR Push Up
3 Hang Power Clean 75/55lb
Power: 3-5 Rounds for Quality (AMRAP – Rounds and Reps)
15 Min Cap
12/10 Cal Bike
6 HR Push Up
3 Hang Power Clean (choose weight or build)
rest as needed between rounds
Burn: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
12/10 Cal Bike
6 HR Push Up
3 Hang Power Clean
scale to allow continuous movement
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